Play with inversions and test your ability to persevere in today’s class as we build toward a peak pose with Pincha Mayurasana (peacock pose or forearm stand). Today’s class creates length in the side waist, shoulders, quadriceps, and hamstrings to open the body for forearm stand. Core work with abdominal work on your back, plank pose, dolphin pose, and handstand hops, create heat and strength to prepare for your peak pose.
Spotify Playlist: Forearm Stand (online)
Style: Vinyasa
Duration: 70-minutes
Level: open-levels
Props: 2 blocks, 1 exercise band (the band is optional)
Focus: shoulder and hamstring opening as you prepare for forearm stand
Location: Lila Familia Production Studio, Vancouver, BC
“I have to remain focused in my Drishti, my gaze, and also in my intention whenever I play with inversions. The offering as we move through this practice today is to connect with and embody perseverance.” – Clara Roberts-Oss.
Opening Sequence
Come to a seat and place your palms on your thighs.
The theme for today’s class is perseverance.
Take fifteen or so breathes to move as you prefer, with options:
2x Sun Salutations, flowing at your own pace or following the instructions.
Flow Sequence
Urdhva Hastasana (hands to the sky)
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (halfway lift)
Ashta Chandrasana (high lunge) variation with Shiva Mudra
Eka Pada Adho Mukha Svanasana (3-legged dog)
Eka Pada Phalakasana (1-legged plank pose)
Adho Mukha Shvanasana (down dog)
Half vinyasa, down dog, or child’s pose
Eka Pada Phalakasana (1-legged plank pose)
Virabhadrasana | (warrior 1) variation with hands to elbows to open the side waist
Parsvottanasana (pyramid pose)
Adho Mukha Shvanasana (down dog)
Ardha Pincha Mayurasana (dolphin down dog)
Adho Mukha Vrksasana (handstand) variation hopping forward and back on your mat
Uttanasana (forward fold)
Ardha Uttanasana (halfway lift)
Tadasana (mountain pose)
Repeat the same sequence on the other side.
Core Sequence
Tadasana (mountain pose)
Come onto your back for abdominal work to strengthen the core.
Place the exercise band around your ankles if you want a little more heat to build resistance and take your heels up to the sky: the band is optional.
Repeat several cycles.
Peak Pose Sequence
Pincha Mayurasana (peacock pose or forearm stand)
Options: we take the peak pose several times.
Backbending Sequence
Salamba Bhujangasana (shinx pose) on the belly
Dwipada Viparita Dandasana (wheel pose on forearms)
Take a few breaths on your back with knees bent and feet on the ground.
Closing Sequence
A hip opener variation
Viparita Karani (legs up the wall, or with a block under your bum.)
Savasana or seated meditation